Friday, 6 December 2013

Doing Overhead Press

What's the Overhead Press? Press the bar from your front shoulders overhead until your elbows are locked. Your knees and hips must remain locked through the whole movement otherwise you're doing Push Preses. Stance should be shoulder-width apart (heels together is Military Press, which is harder).

Is the Overhead Press Safe? If you can't press the bar overhead, lower it back on your chest & put it on the floor.

The overhead press is a great movement—it's weightlifting's ultimate form. You can't half-ass it. You either get the weight over your head, or you punk out. End of story.
Because it's a demanding movement, it's easy to get stuck. Overhead press gains come much more slowly than gains from squats or deadlifts. Once you've hit a sticking point, adding even five pounds to an overhead press means you've done your damndest to strengthen and grow your shoulders, chest, traps, and arms.

Saturday, 30 November 2013

How to Do the Skullcrusher

When it comes to the “best” triceps exercise, the conversation most often involves the following three:
  1. Dips.
  2. Close grip bench press.
  3. Skull crushers.
Sure, there are plenty of others that can get the job done just fine. And yes, various other compound pressing exercises in your routine (bench press, shoulder press, etc.) will likely produce the majority of your triceps size and strength gains.

Extending the arms by flexing and extending the elbow joint in a rear or overhead motion while holding dumbbells or barbells or a weighted cable is called "triceps extension." This exercise develops the muscles at the back of the upper arms. The version in this description is the "skullcrusher" or overhead triceps extension while lying on a flat bench using a single dumbbell. It gets the name skullcrusher because some exercisers perform it incorrectly by lowering the weight directly toward the forehead. A barbell or two dumbbells can also be used.


Lie on bench with narrow overhand grip on barbell. Position barbell over shoulders with arms extended.
Lower bar to forehead by bending elbows. Extend arms and repeat.

Monday, 26 August 2013

Best Lateral Abs Workout

If you’re looking to build a rock-solid pair of obliques or get that sexy, deep, v-cut, you need to add these three exercises into your ab routine…right now. Often people focus primarily on the rectus abdominis–aka the six pack muscles–but completely forget about the obliques. What ends up happening? You’ll develop a core that’s imbalanced, lacks width, and quite frankly…looks really strange. A sexy six pack is the sum of a number of important parts–the obliques are at the forefront of that equation. What’s great about the combination of these three exercises is that they use a variety of angles, motions, and contractions to shock your core and spark new growth. I guarantee that if you start doing these exercises regularly–on top of following a healthy, nutritious diet–you’ll begin to see a razor-sharp, powerful pair of obliques emerge from the side of your torso. Side Plank Side planks help build endurance and also strengthen obliques. Lie on your right side with your elbow touching the ground underneath your shoulder and have your legs extended out straight; stack your feet on each other. Through your feet and elbow, press into the ground, lifting your legs and torso. Tighten your abdominal and buttocks to help keep your legs and spine in line horizontally. Hold for up to 20 seconds and repeat on the left side. The Side Crunch A deceptively difficult move, the side crunch tests your balance while it teases your oblique muscles. (It worked my hips in a way I've not felt in a while, too.) Do it: Kneel on the floor and lean all the way over to your right side, placing your right palm on the floor. Keeping your weight balanced, slowly extend your left leg and point your toes. Place your left hand behind your head, pointing your elbow toward the ceiling. Next, slowly lift your leg to hip height as you extend your arm above your leg, with your palm facing forward. Look out over your hand while bringing the left side of your rib cage toward your hip. Lower to your starting position and repeat 6 to 8 times. Do two sets of 6 to 8 reps, and then switch sides.

Monday, 12 August 2013

What Kind of Milk to Drink after Workout?

In the human body, muscle is a remarkable tissue with some odd properties. For one thing, it turns chemical energy into motion and force. For another, it's very plastic or malleable. For example, if you do nothing, your muscles shrink. But if you work your muscles hard, they change shape and get bigger and stronger. People have spent a lot of time and energy working out the best way to pump iron in a gym, so they can bulk up as quickly as possible. But what about immediately afterwards, when you've stopped pumping iron? It turns out that what you eat or drink in that time period after you finish pumping iron is crucial to laying down some muscle. The research is still limited, but studies are showing that milk can be a very effective post exercise drink. The beneficial effects of drinking milk after exercise have been shown to apply to muscle growth, fat loss, and rehydration. One study, reported in the American Journal of Clinical Nutrition, has found that consuming milk after resistance exercise leads to greater muscle hypertrophy, a greater increase in lean body mass, and a greater decline in body fat than consumption of a soy beverage with macronutrient (proteins, carbohydrates, fats) ratios equal to that of the milk. Another study, reported in the British Journal of Nutrition, has shown that low-fat milk is a better rehydrating beverage after exercise than a commercially available sports drink. Read the rest of this article to learn more! Muscle mass gains from baseline were 6.2% (3.9 kg) in the milk drinkers, 4.4% (2.8 kg) in the soy drinkers, and 3.7% (2.4 kg) in the carbohydrate drinkers (p<0.05 milk vs. soy and carbohydrate). There was also a tendency for milk drinkers to gain more strength especially in the leg muscle groups (p=0.08). Gains in muscle fiber size mirrored those seen in muscle mass. Okay, So What Kind of Milk Should I Drink? Drink regular skim milk. It has very little calories and almost no fat content, but the same protein, carbohydrate, calcium and electrolyte content as the higher fat milks.

Monday, 22 July 2013

Joe Taslim Workout Routine

Taslim was exposed to martial arts at an early age. His martial arts training includes Wushu, Judo, Taekwondo, and Pencak Silat. However, he found his passion in Judo and this led to his career as a professional Judo athlete. He won several gold medals in national championships, a gold medal at the 1999 South East Asia Judo championships, and a silver medal at the 2007 ASEAN Games. Taslim was a member of Indonesia Judo national team from 1997 to 2009, when an injury forced him to retire. Taslim is active as a model and actor, appearing in magazines, TV commercials, and several Indonesian feature films. In 2010, Taslim won the role of Jaka in the award-winning The Raid: Redemption, after a series of impressive fight auditions and reading. Following The Raid, Taslim took part in HBO Asia's first action horror, Dead Mine, which had a theatrical release in selected Asian territories in September 2012, followed by exclusive television premieres across the HBO Asia network.

Monday, 1 July 2013

Batista MMA Workout

Batista has been in San Francisco training with MMA legend Cesar Gracie -- and sources close to the fighter tell us Batista is moving significantly closer to finalizing his contract to finally get in the ring by "early next year." As we previously reported, Batista is trying to work out a deal with Strikeforce and there are rumblings that he could fight his former WWE foe Bobby Lashley. Read more: Visit Fishwrapper:

Saturday, 11 May 2013

Brock Lesnar Workout

Brock Lesnar is a former UFC heavyweight champion and professional wrestler. He was also an amateur wrestler, and won the 1999 NCAA wrestling heavyweight national championship. In the WWE, Brock won the heavyweight title on 3 separate occasions. He became the youngest champion in the history of the WWE, winning the title at the age of 25. In 2004 Brock Lesnar exited the WWE and made an attempt to enter the NFL. He was ultimately cut by the Minnesota Vikings in the pre-season. In 2007 Brock signed with the UFC, and promptly lost his debut fight to Frank Mir. Nine months later Brock won his first UFC title in 2008, defeated Randy Couture. Before weight training each day, Brock Lesnar begins each workout with the following: Wrestling and Grappling - 10 minutes Striking (Ground and Pound) - 25 minutes Circuit Training - See below Brock Lesnar Circuit Training Round One (Pushing Endurance) - Spiderman style push ups, plyo box push ups, punching from the mount, tire pushing and hand switching. Round Two (Pulling Endurance) - Reclining pull ups, wide grip pull ups, tire pushing and pulling, jump style pull ups, and heavy bar twirling over shoulders. Round Three (Cardio Endurance) - Airdyne biking at 70 RPM, upper body UBE machine work, very steep incline treadmill, Windsprint biking while standing, and Airdyne biking at 70 RPM. Round Four (Strength Training Endurance) - Explosive Hammer Strength Jammer machine training, single arm sledge hammer work, medicine ball sprawls, and bear crawling. Round Five (Intense) - Airdyne biking at 70 RPM, upper body UBE machine work, very steep incline treadmill, Windsprint biking while standing, and Airdyne biking at 70 RPM. The Brock Lesnar Workout definitely involves a fair share of strength conditioning and as you can see from just a 4 day excerpt below, a variety of muscle building exercises. This workout focuses on the pectorals, upper and lower back, biceps and triceps, forearms, quads and glutes and last but not least, the calves. 1. Monday – Chest and Triceps Bench Press – 6 Sets of 12 reps Incline Dumbbell Press - 4 Sets of 10 reps Dumbbell Flyes - 3 Sets of 8 reps Cable Crossovers - 3 Sets of 8 reps Triceps Dips - 4 Sets of 10 reps Triceps Pushdown - 4 Sets of 10 reps Skull Crushers - 3 Sets of 10 reps 2. Tuesday – Back and Biceps Wide Grip Pull Up – 4 Sets of 6 reps Medium Grip Pull Up - 4 Sets of 6 reps Narrow Grip Pull Up - 4 Sets of 6 reps Seated Cable Row - 4 Sets of 6 reps Stiff Legged Deadlift - 4 Sets of 6 reps Deadlift - 4 Sets of 6 reps Preacher Curl - 4 Sets of 12 reps Hammer Curl - 3 Sets of 10 reps Incline Dumbbell Curl - 3 Sets of 10 reps 3. Wednesday – Rest 4. Thursday – Shoulders Overhead Barbell Press – 4 Sets of 10 reps Seated Dumbbell Press - 3 Sets of 10 reps Dumbbell Front Raise - 3 Sets of 10 reps Dumbbell Lateral Raise - 3 Sets of 10 reps Smith Machine Upright Row - 4 Sets of 6 reps Barbell/Dumbbell Shrug - 4 Sets of 6 reps 5. Friday – Legs Leg Extension – 3 Sets of 10 reps Leg Curl - 3 Sets of 10 reps Narrow Stance Smith Machine Squat - 4 Sets of 6 reps Medium Stance Smith Machine Squat – 4 Sets of 6 reps Wide Stance Smith Machine Squat - 4 Sets of 6 reps Leg Press - 4 Sets of 6 reps Stiff Legged Deadlift - 4 Sets of 6 reps 6. Saturday, Sunday – Rest


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